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  6. Smoked salmon vs. Orange

Smoked salmon vs. Orange — In-Depth Nutrition Comparison

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What are the differences between smoked salmon and oranges?

  • Smoked salmon is higher in vitamin B12, vitamin D, selenium, vitamin B3, phosphorus, copper, vitamin B6, and choline, yet oranges are higher in vitamin C.
  • Smoked salmon's daily need coverage for vitamin B12 is 136% more.
  • The amount of sodium in oranges is lower.
  • The glycemic index of smoked salmon is lower.

We used Fish, salmon, chinook, smoked and Oranges, raw, all commercial varieties types in this article.

Infographic

Smoked salmon vs Orange infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +80%
Contains more IronIron +750%
Contains more CopperCopper +411.1%
Contains more ZincZinc +342.9%
Contains more PhosphorusPhosphorus +1071.4%
Contains more SeleniumSelenium +6380%
Contains more CalciumCalcium +263.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +47.1%
~equal in Potassium ~181mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Orange
Orange
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +136.4%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +152.5%
Contains more Vitamin B3Vitamin B3 +1573.8%
Contains more Vitamin B5Vitamin B5 +248%
Contains more Vitamin B6Vitamin B6 +363.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +959.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +278.3%
Contains more FolateFolate +1400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +1844.7%
Contains more FatsFats +3500%
Contains more OtherOther +1127.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +20.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +8695.7%
Contains more Poly. FatPolyunsaturated fat +3880%
Contains less Sat. FatSaturated fat -98.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Smoked salmon Orange
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Smoked salmon Orange DV% diff.
Vitamin B12 3.26µg 0µg 136%
Vitamin D 685IU 0IU 86%
Vitamin D 17.1µg 0µg 86%
Vitamin C 0mg 53.2mg 59%
Selenium 32.4µg 0.5µg 58%
Protein 18.28g 0.94g 35%
Sodium 672mg 0mg 29%
Vitamin B3 4.72mg 0.282mg 28%
Phosphorus 164mg 14mg 21%
Copper 0.23mg 0.045mg 21%
Vitamin B6 0.278mg 0.06mg 17%
Choline 89mg 8.4mg 15%
Vitamin B5 0.87mg 0.25mg 12%
Fiber 0g 2.4g 10%
Iron 0.85mg 0.1mg 9%
Vitamin E 1.35mg 0.18mg 8%
Cholesterol 23mg 0mg 8%
Folate 2µg 30µg 7%
Polyunsaturated fat 0.995g 0.025g 6%
Fats 4.32g 0.12g 6%
Monounsaturated fat 2.023g 0.023g 5%
Vitamin B2 0.101mg 0.04mg 5%
Vitamin B1 0.023mg 0.087mg 5%
Saturated fat 0.929g 0.015g 4%
Calories 117kcal 47kcal 4%
Carbs 0g 11.75g 4%
Calcium 11mg 40mg 3%
Vitamin A 26µg 11µg 2%
Zinc 0.31mg 0.07mg 2%
Magnesium 18mg 10mg 2%
Net carbs 0g 9.35g N/A
Potassium 175mg 181mg 0%
Sugar 0g 9.35g N/A
Manganese 0.017mg 0.025mg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.205mg 0.009mg 0%
Threonine 0.801mg 0.015mg 0%
Isoleucine 0.842mg 0.025mg 0%
Leucine 1.486mg 0.023mg 0%
Lysine 1.679mg 0.047mg 0%
Methionine 0.541mg 0.02mg 0%
Phenylalanine 0.714mg 0.031mg 0%
Valine 0.942mg 0.04mg 0%
Histidine 0.538mg 0.018mg 0%
Omega-3 - EPA 0.183g 0g N/A
Omega-3 - DHA 0.267g 0g N/A
Omega-3 - DPA 0.073g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Orange
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
76%
Smoked salmon
21%
Orange
Minerals Daily Need Coverage Score
49%
Smoked salmon
7%
Orange

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 9.35g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Smoked salmon
Smoked salmon is relatively richer in minerals
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Orange
Orange is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 672mg)
Which food is lower in Saturated fat?
Orange
Orange is lower in Saturated fat (difference - 0.914g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $13.6)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.